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Coconut oil vs. Pumpkin pie — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and pumpkin pie

  • Coconut oil has less vitamin A, copper, vitamin B1, vitamin B12, phosphorus, iron, vitamin K, and manganese than pumpkin pie.
  • Coconut oil covers your daily need for saturated fat, 402% more than pumpkin pie.
  • Pumpkin pie has less saturated fat.
  • The glycemic index of pumpkin pie is higher.

These are the specific foods used in this comparison Oil, coconut and Pie, pumpkin, commercially prepared.

Infographic

Coconut oil vs Pumpkin pie infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +6300%
Contains more PotassiumPotassium +∞%
Contains more IronIron +1700%
Contains more CopperCopper +∞%
Contains more ZincZinc +1850%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +590.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2100%
Contains more FolateFolate +∞%
Contains more CholineCholine +12400%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more FatsFats +916%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +167866.7%
Contains more OtherOther +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +37.7%
Contains less Sat. FatSaturated fat -97.6%
~equal in Polyunsaturated fat ~1.77g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut oil Pumpkin pie
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Coconut oil Pumpkin pie DV% diff.
Saturated fat 82.475g 1.988g 366%
Fats 99.06g 9.75g 137%
Vitamin A 0µg 448µg 50%
Calories 892kcal 243kcal 32%
Copper 0mg 0.148mg 16%
Vitamin B12 0µg 0.35µg 15%
Vitamin B1 0mg 0.177mg 15%
Phosphorus 0mg 81mg 12%
Carbs 0g 34.83g 12%
Vitamin K 0.6µg 13.2µg 11%
Iron 0.05mg 0.9mg 11%
Selenium 0µg 5.4µg 10%
Manganese 0mg 0.227mg 10%
Sodium 0mg 239mg 10%
Vitamin B2 0mg 0.124mg 10%
Vitamin B5 0mg 0.452mg 9%
Cholesterol 0mg 26mg 9%
Protein 0g 3.9g 8%
Vitamin B3 0mg 1.107mg 7%
Fiber 0g 1.8g 7%
Choline 0.3mg 37.5mg 7%
Folate 0µg 26µg 7%
Calcium 1mg 64mg 6%
Potassium 0mg 167mg 5%
Vitamin B6 0mg 0.063mg 5%
Starch 10.73g 4%
Fructose 2.85g 4%
Vitamin E 0.11mg 0.76mg 4%
Monounsaturated fat 6.332g 4.6g 4%
Magnesium 0mg 14mg 3%
Zinc 0.02mg 0.39mg 3%
Vitamin D 0µg 0.1µg 1%
Net carbs 0g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0g 18.88g N/A
Trans fat 0.028g N/A
Polyunsaturated fat 1.702g 1.77g 0%
Tryptophan 0mg 0.048mg 0%
Threonine 0mg 0.154mg 0%
Isoleucine 0mg 0.158mg 0%
Leucine 0mg 0.297mg 0%
Lysine 0mg 0.192mg 0%
Methionine 0mg 0.249mg 0%
Phenylalanine 0mg 0.175mg 0%
Valine 0mg 0.211mg 0%
Histidine 0mg 0.088mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Coconut oil
32%
Pumpkin pie
Minerals Daily Need Coverage Score
0%
Coconut oil
26%
Pumpkin pie

Comparison summary

Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 80.487g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $2.2)
Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 239mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 59)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.